Weekly Brush-Up 07/18/11-07/24/11

Swimming: [3hrs 43min (10175mts)

Cycling: [4hrs 42min (132.6km)

Running: [3hrs 03min (19miles)

Totals: [11hrs 27min]

Notes: Good volume overall for been over 11hrs total, Main consideration for this week was the reduce run volume to try and boost recovery. I only did a 7mi long run and some shorter ones to try and hit 20.  I did ride 2x outside and put in some extended time in the saddle on sunday which makes me happy even though I had to do it SOLO. Swimming, MR consistency here, again over 10k meters for the week including some nice splits during my longer workouts which are now over 3500mts. From now on it’s game time 7-8 weeks for Augusta 70.3 and I’m settle on AT LEAST 35miles of running a week and 3 hour long rides with some intensity thrown in there. I had some pretty solid feedback from a thread on slowtwitch.com and I plan to fallow them and HTFU.

Main keys from now on in the run.

-Run as slow as required to meet session and weekly volume goals.

-Don’t obsess over threshold workouts and paces

-Put attention to nutrition during my runs

Weekly Brush-up 07/11/11- 07/17/11

Swimming: [4hrs 01min (10600mts)

Cycling: [2hrs 45min (81km)

Running: [5hrs 02min (31.5miles)

Totals: 11hrs 48min

Notes: This was a pretty solid week overall. It was my biggest in terms of volume so far in this build. Huge swim workouts all at 3k + meters. I am proud of myself by HTFU and dominate been over and hour in the hour for each session. Right now pretty much everything is around 70-80 long. There was also the aquathlon practice race on Sunday , I wasn't;t spectacular but in the mindset and physiological part I was GREAT. I push hard to say with a usually faster than me runner and lost to him on a sprint when I thought I was done miles before. I felt a little bit tired on most of my runs therefore next week will include some reduce mileage to see if that brings up some freshness back.

Weekly Brush-up 07-04-11/07-10-11

Swimming: 1x [1hr 13min (3300mts)

Cycling: 3x [3hrs 53min (111km)

Running: 6x [4hrs 27min (28miles)

Totals: 9hrs 34 min

Notes: OK volume considering I just hit the pool once. Happy with my performance in Sunday's duathlon practice race, I had a 2min PB and hit sub 24 for the first 5k, in the morning and not proper rest which tells me I am ready to run faster. I also had a decent ride on saturday and the first one outside in a while, finished this one with a 10k TT on 17min 18secs for a 21mph avg speed and NO AERO GEAR.

Weekly Brush-up 06/27/11-07/04/11

SWIMMING: (2HRS 31MIN= 6600MTS)

CYCLING:(3HRS 43MIN=  65KM)

RUNNING:(4HRS 33MIN =28 miles )

TOTALS: (10HRS 47MIN )

NOTES: Not much to say other than I finally hit 3 cycling sessions in the same week, including first visit to the circuit in almost a year. Swimming was affected at only 2x session but volume ok at 3.3km each. Goal for the run was to hit 30 min but failed short at 28. On a side not, I am very happy with my 9mile long run. I also increased the training hours touching 1 hours of total training this week.